Omega-3 fatty acids are a type of fatty acid essential for a variety of health markers, including reduced inflammation and blood pressure and improved immunity. According to MayoClinic.com, eating one to two servings each week of fish rich in omega-3 fatty acids is beneficial in lessening your risk of heart disease. One inexpensive source of fish rich in omega-3 fatty acids is canned tuna, which you can purchase at most grocery and convenience stores.
Importance of Omega-3 Fatty Acids
The mechanism responsible for the role of omega-3 fatty acids in promoting health is two-fold. Omega-3 fatty acids form an integral part of the membranes that surround bodily cells and promote communication between each cell's associated receptors. Omega-3 fatty acids also provide the building blocks of hormones that regulate the flexibility and movement of arterial walls, as well as hormones that direct blood clotting and inflammation.
Fish and Omega-3s
Tuna, as well as other fatty fish such as herring and salmon, represents the largest dietary source of eicosapentaenoic and docosahexaenoic acids, two varieties of the omega-3 essential fatty acid family. One 3-oz. serving of canned white tuna contains .20 g of eicosapentaenoic acid, or EPA, and .54 g of docosahexaenoic acid, or DHA. One 3-oz. serving canned light tuna contains .04 g of EPA and .19 g of DHA.
Recommended Intake
Ensuring you eat one to two servings of omega-3-rich fish is simple if you rely on canned varieties of tuna. Stir a drizzle of olive oil into your tuna and serve as a hot or cold pasta dish. Or mix the fish with mayonnaise for a tuna sandwich. Add spices and other condiments to enhance the flavor of the fish and your meal.
Cautions
While canned tuna is indeed a quality source of omega-3 fatty acids, it does contain mercury, which can be harmful to the nervous system of a developing fetus or young child. The U.S. Department of Agriculture's MyPyramid website recommends an upper limit of 12 oz. of canned tuna per week for pregnant or breast-feeding women. Because white tuna has more mercury than light tuna, eat no more than 6 oz. of white tuna per week.
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